What You Need in Your Swim Bag

If you're heading to swim practice or a meet, you're bringing your swim bag along. Know what to pack for swimming, and you'll save time as you're headed out the door and ensure you bring everything you need to the pool. While swimming bag essentials differ for every competitive swimmer, there are a lot of must-haves.

Create your checklist with help from the list below to keep an organized bag ready to go as you head to the pool. Here's what you need in your swim bag:

1. Swimwear

Your swimsuit is the most important of your swimming essentials. Choose training and competition suits that are form-fitting to prevent drag in the water and help you swim your best. Depending on where you swim, you can either pick a color or pattern that suits your personality or one that represents your team. It may also be a good idea to pack a second swimsuit in your bag, just in case.

2. Swim Goggles

Goggles are a must-have for swimmers. They protect your eyes from chlorine and help you see the lane and other swimmers around you. When you pick a pair of goggles, you want:

• Comfort
• Quality
• An accurate fit

You may need to try a few pairs of goggles until you find one that works best for you. Just as you keep a back-up swimsuit in your bag, consider packing an extra pair of goggles. You don't want to break or lose your only pair in the moments before your event or practice.

3. Earplugs

While earplugs aren't mandatory must-haves for swimmers, many competitive swimmers who experience or want to avoid swimmer's ear find them helpful. If you have trouble wearing earplugs, try wearing an ear band, as well. An ear band goes around your head and covers your ears to keep your earplugs in place.

4. Nose Clips

Like earplugs, nose clips aren't an essential for everyone. If you're a swimmer who worries about getting water up your nose, certain nose care products may help. Wearing nose clips shifts your focus from worrying about water in your nose to swimming instead. Be sure to wear nose clips as you practice to adjust to proper breathing techniques before a meet.

5. A Swim Cap

Swim caps keep your focus on swimming by holding hair out of your face and eyes. They reduce drag better than tying up long hair does, as well, ensuring you swim your best. As a bonus, a swimming cap helps protect your hair from significant chlorine damage, though it isn't meant to keep your hair entirely dry.

When you get a swim cap, you'll want to consider the size and material. Latex stretches for a more flexible size, while silicone is easier to take off. You'll find swimming caps in various colors and patterns, letting you match your team or your swimwear. If you're ordering swim caps for a team, get customized options in bulk that feature a logo or team name.

6. Swim Bags and Backpacks

Of course, you'll need a bag to hold your essentials. What type of swim bag or backpack you choose will depend on how much you want to carry and your other preferences and needs. Choose from these competitive swim bags:

• Swim backpacks: A swim backpack is easy to carry on your shoulders. If you choose a backpack, pack it in a way that makes sense. Have your towel and a poolside bag at the top with your essentials. Keep other things, like snacks, in a separate pocket and put heavy items, like a pair of shoes, at the bottom of your bag.
• Swim duffle bags: Some swimmers appreciate the style of a swim duffle bag more than a backpack. It can be easier to find your items since they aren't stacked on top of each other like they would be in a backpack. A duffle bag could be a bit cumbersome to carry for some. Choose a design with enough pockets and room to hold everything and free up your hands.
• Mesh bags: Find a swim bag that features mesh or get a smaller mesh bag to keep inside your swim bag. A mesh bag insert will be convenient to carry items you need for the water, like your goggles, swim cap, earplugs and nose care. When you plan to keep your bag near the water, you want something that will dry easily if it gets wet, and mesh prevents water from pooling inside your bag.

You'll want a way to identify your essentials from the other competitive swim bags at a meet or practice. Pick a bag or backpack in a unique color, or add your name to personalize it, so another swimmer doesn't accidentally take your belongings.

7. Towels

Whether you have a swim meet or practice, you'll need towels to dry off. You'll want to dry off before you get changed and leave. When it comes to choosing a towel for your swim bag, look for something that:

• Takes up little space: A big, plush towel sounds like it'd be nice to bring to the pool, but think twice. Pool and beach towels will take up a lot of valuable space in your swim bag. Opt for smaller options, so you can easily pack and access your other swim meet essentials.
• Dries you off quickly: You don't want to spend too much time drying off between practices or events at a meet. Choose a towel that's absorbent and helps you dry off quickly, so you have more time between your events or practice laps.

8. Waterproof Cases

The best way to keep your phone protected from the water is to leave it somewhere else while you're at the pool. If you have to keep your phone in your bag, keep it safe with a waterproof case. You don't want to put a wet swimsuit in your bag or set your bag down in water, then realize too late that your phone was inside. Get extra waterproof pouches for your wallet, glasses and other items you want to keep protected from water damage.

9. Resistance Equipment

At practice and training, some swimmers use resistance to improve their strength. You won't need resistance equipment at meets, but during training, it can be a valuable tool. Ankle and wrist weights or resistance cuffs make you use more energy and help strengthen your muscles as you swim. Be sure to use these devices as recommended.

10. A Water Bottle

Pack a reusable water bottle in your swim bag that'll keep your drink cold for the duration of your practice or meet. If you keep your water bottle close to the lanes, label it with your name or personalize it in some way.

Pack Your Swim Bag With Help From Kiefer

With your swim bag checklist in mind, it's time to pack and head to the pool. Find the swimming bag essentials you need with Kiefer. No matter what's on your list, Kiefer’s extensive collection has what every competitive swimmer needs to pack their bag. Walk out the door and head to the pool, knowing you have everything you could need safe in your swim bag.

Check out our collection of competitive swim bags and backpacks and swim gear to get what you need for meets and practices.

Tips for Swimming Long Distance

Long-distance swimming is an intense and rewarding challenge. Some swimmers like to go the distance purely for exercise, while others are in it for a race. Whether you are looking to add miles to your workout or you are gearing up for the swimming portion of a triathlon, distance swimming takes preparation. As with any form of intense exercise, your muscles need time for training. You don't want to find yourself exhausted in the middle of a workout or a race. Learn how to swim long distances with tips on techniques for in and out of the water.

How to Swim Long Distance

1. Hone your breathing technique: Practiced long-distance swimmers have their breathing patterns down to a science. Quick, uneven gasps of air will make you tire faster and slow you down. On the other hand, even, well-paced breathing will keep you on course. Keep these tips in mind while you work on your breathing.

• Exhale fully: Our instinct is to conserve as much air as possible when we exert ourselves. This instinct can lead to shallow breathing, which causes the body to tire sooner. When you place your face in the water as you swim, be sure to exhale completely. You should see a long stream of bubbles trailing from your nose. If you do not exhale completely, carbon dioxide begins to build up in your body. It will quickly make you feel like you are out of breath. Take your time when you breathe. Take full inhales and long, complete exhales.

• Create a rhythm: Tying breath to movement creates a rhythm that can help you effectively use your energy. Many athletes will create a mantra for themselves as they breathe and move. This chant could be a simple count of "one" for inhale and "two" for exhale.

• Alternate sides: Many swimmers choose a particular side for breathing, but long-distance swimmers may find an alternating patter to be helpful. Switching sides can keep you aware of your surroundings, which is particularly helpful for open water races. Alternating sides can also help swimmers stay on course. One-sided breathing often requires constant course correction to avoid zig-zagging in the water.

2. Practice your stroke: How will you complete your distance swim? Will you swim freestyle the entire way? Or, will you change up your stroke? No matter what approach you decide to take, you will need to practice the stroke to ensure it is smooth and even in the water. Long-distance swimming may be a race, but the way to win is with smooth, effective strokes, not the fastest stroke.

Each stroke matters. Move with intention. Strong swimmers keep their bodies streamlined. During freestyle, your body will rotate as your legs make small, measured kicks and your arms arc up and down smoothly. Keep your head steady as your arms and legs do the work to propel you forward. Efficient strokes will help you conserve your energy and move toward your goal faster.

3. Give yourself time to build endurance: If you want to know how to swim long distances without getting tired, endurance is the most significant factor. Even if you are a seasoned bicyclist and runner, it will still take time to build up your long-distance swimming stamina. Do not expect to hop right into the water and immediately complete the aquatic leg of a triathlon with no preparation. Spend time training in the pool. Pay attention to your stroke and breathing. Build on the distance you incorporate into your workout. Try interval training, which includes warm-ups, sprints and cool-downs. If you have the option, try some of your training in the open water, so you can become familiar with that environment. It is a different experience than swimming in a pool.

You can work on your endurance outside the pool as well. Weight training and exercises like yoga can help improve core strength, which is essential to maintaining a strong, smooth stroke as you swim.

4. Keep your diet in mind: Not all distance swimming tips are about what you should and should not do in the water. All endurance athletes know the importance of the food you eat during training and the times leading up to a race. Preparing for a long-distance swim can be grueling, even more so if you are simultaneously training for the rest of a triathlon. Remember to eat food with plenty of carbs and protein to fuel your workouts. Whole grains, lean proteins and fresh fruits and vegetables are staples of the long-distance swimmer's diet.

On race day, you might feel too nervous to eat, but it is essential to give your body the energy it needs to move you through the water. Some swimmers eschew solids in favor of protein shakes. Others prefer the solidity of bananas or energy bars.

5. Learn how to sight: Long-distance swimmers typically get in their workouts and races in open water instead of the pool. If you are racing, the course will have buoys or flags at regular intervals. If you are unfamiliar with swimming in open water conditions, you will need to prepare yourself to spot these markers, which will keep you on course. If you are swimming long-distance recreationally, you will need to ensure the area you have chosen has enough markers to keep you from drifting too far off shore and becoming disoriented.

• Work with the water: If you are swimming in open water with frequent waves, do not try to fight the waves to catch a glimpse of a course marker. Instead, wait for a swell to carry your body forward. At the top of the wave, try to sight the marker. If you are swimming in smooth conditions, try to sight as you turn your head to breathe.

• Adjust your stroke: Time is precious, especially during a race. You do not want to stop swimming and tread water to sight a marker. If you are looking, temporarily kick harder to keep your body moving forward as you move your head to catch sight of a marker.

Get the Right Gear

If you are committed to long-distance swimming, you need the right gear to build your confidence and make sure your race goes smoothly. The suit is a critical piece of equipment for any swimmer. You can find the right style and color of swimwear to suit your style. Serious racers may want to invest in a tech suit to help improve your performance. You will also need a good pair of goggles to keep your vision clear as you move through the water stroke by stroke. Browse All American Swim's wide selection of swimwear and swimming gear to prepare for your plunge into long-distance swimming.

Tips For Being An Awesome Swim Parent

Whether you're a swim mom or a swim dad, you're probably very proud your child has chosen swimming as their sport of choice. You most likely want to be able to show that you support them no matter what. However, swimming is an involved sport, and when you have other commitments such as pets, other children and work, being a good swim parent can mean your life becomes even busier.

The swim parent lifestyle includes early morning practices, weekend swim meets, fees, event chaperoning and carpooling, among other responsibilities. In return for their own commitment, most parents want to get the best from their swimmers without pushing them too hard. Follow this advice for parents of competitive swimmers to know how to best support your child's goals!

10 Tips for Swim Parents 

This swim parent advice could help you connect better with your children and help them love the sport that they are in. 

1. Encourage Accountability 

Accountability means your child takes ownership of their responsibilities, which means keeping track of their own gear, meets and practice schedule. Younger children may not be able to do all this independently, but encouraging them to follow through on their commitments can help build accountability.

You can also encourage them to set personal goals and evaluate and track their own workouts to instill a sense of control regarding their own swimming style and progress. 

2. Take the Good Days With the Bad

As a parent, you have to control your own emotions and feelings when your child is playing any sport. Even if you swam and have a deep connection to the sport, recognize that your child is different from you. They may swim to have fun rather than to compete with others. 

Through their good days and bad, you should show the same unwavering support and encouragement — showing your disappointment to your child on their bad days can make them feel even worse. You also cannot fall into the trap of thinking your child’s performance is a reflection of you. As long as you offer plenty of support and encouragement, you will be an awesome swim parent.

3. Set the Standard for Good Sportsmanship

How you react to your child's performance sets the stage and trains them for how they should react. Good sportsmanship is paramount in sports, and showing respect for other players, coaches and officials is essential. Fighting the coach's or official's decisions does not set a good example. Instead, you should set an example of sportsmanship and self-control for your child to follow, even if you are disappointed or upset.

4. Moderate Your Expectations

Swim parents are amazing at sacrifice — between fundraisers, driving, swim meets, hotel rooms and various travel costs, you put so much time and energy into helping your child. Some parents might see this as an investment that they should be getting a return on, whether through college scholarships or more professional sponsorships. However, your child's goals should guide your expectations.

Swimming and other sports should not be measured in dimes and dollars. Rather, expect your return on investment to be the lessons of perseverance, accountability and the memories your child gained along their journey.

5. Address Issues Privately and Directly 

When issues arise with another swimmer, coach or parent it's important to take care of these issues privately and directly to avoid rumors and gossip. It's best to assume the best intentions from everyone and approach conflict with an understanding attitude. If you're upset as a parent, take some space to sort through your emotions before confronting anyone.

It's in your kid's best interest to keep them out of any drama — which includes discussing your issues with other swimmers or parents around them. If you do need to sort out an issue, set a meeting outside of swim time to get everything sorted out.

6. Let Your Swimmer Have Other Hobbies

Kids are kids and they will have more than one interest or hobby. It is important that their entire lives are not dedicated to swimming, especially at a young age. Kids still need time for friends, other interests, family and school. Constantly having to relive meets and practices outside of the pool can become mentally exhausting. Let your kids be kids and allow them space to explore multiple interests and passions.

7. Be a Good Role Model 

Be there to teach your kids about good sportsmanship. Winning is not everything and losing is not the end of the world. Teach them to support their teammates no matter the circumstances and tell them your goals for them and help them set their own. Avoid setting unrealistic expectations — instead, set attainable goals so that your child does not get overwhelmed or discouraged. Accomplishing a goal can provide a major sense of self-gratification and pride. 

8. Let Them Make Decisions 

Going along with accountability, allow your child to make some of their own decisions regarding their sports. You can help them by laying out their choices and explaining the consequences, but assure them the decision is theirs. For example, allow them to decide if and when they want to practice outside of mandatory hours. Giving children this ability to make their own decisions teaches them better decision-making skills and affords them a sense of responsibility. 

9. Let the Coaches Do the Coaching 

One issue that a lot of sports teams face is a couple of parents who jump in on the coaching. This can be distracting and counter-productive if the children have more than one person telling them what to do. Many of these parents have good intentions, but generally, the coach knows best. Everyone who attends a meet must know their roles to keep everything flowing smoothly. 

10. Be There for Them 

The most essential, and perhaps the most simple, tip to be a good swim parent is to just be there. More than anything, your child wants to see you in the stands. They want to know that you are there for them for the rough meets and the amazing meets. They want to hear you cheering from the bleachers and calling their name. Be their shoulder to cry on, give them words of encouragement when they lose and toss them on your shoulder when they win.

Get Your Swim Kid the Best Swim Gear 

Being a swim parent is not an easy task. There are a lot of sacrifices, including hard work, financial investment and time commitments, but the reward of seeing your child do something they love overpowers all of that. 

More than anything, your child wants your support and to know that you are proud of them. Part of supporting your child is ensuring they have everything they need to succeed. Check out The Lifeguard Store for your one-stop shop to get all the suits and gear your child will need for swimming.

Tech Suits Guide

If you've been a part of the competitive swimming community for any amount of time, you've most likely heard of technical suits. As swimwear technology advances, it's essential to stay up to date with the latest racing suit trends if you want to realize your full potential in the pool. But what exactly is a tech suit, and how much do tech suits help?

This complete guide will answer your questions, such as what the best tech suit is for you is and how long tech suits last. You'll also learn about the benefits of a tech suit and what to think about when choosing one, such as sizing, style, brand, restrictions and maintenance practices.

What Is a Swimming Tech Suit?

A technical suit is a special type of high-technology bathing suit specifically designed for swim competitions to optimize athletic performance. Tech suits for males usually look similar to traditional swim jammers but are tighter around the thighs to compress the leg muscles more. Women's tech suits are created to compress the muscles by wrapping around the shoulders in addition to the legs and core to provide full-body compression.

Because they are developed for high-intensity racing, tech suits are not intended for wearing to everyday practice sessions.

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Benefits of Tech Suits

While there are numerous advantages to wearing a tech suit for competitions, here are the top three:

1. Compression

Tech suits were developed to improve athletes' blood flow while swimming by compressing their muscles. Compression enables the body's systems to flush out lactic acid and metabolic waste more quickly during hard efforts, resulting in improved performance.

Along with muscle compression, a tightly fitted tech suit makes your body more streamlined, which means you can move faster through the water. A tech suit can also help you maintain better body alignment, assisting your breathing and reducing overall fatigue. All of these factors can help increase your speed on race day.

2. Hydrodynamic

Tech suits are made from a hydrophobic material that repels water. Because the suit does not absorb water as you swim, you experience less drag and less water weight slowing you down.

Tech suits also have few seams. The seams they do have are carefully constructed to direct the flow of the water and make the suit function as close to a second layer of skin as possible.

3. Psychological Edge

Sports are largely mental games, and competitive swimming is no different. When you believe you are strong and smooth in the water, you perform at your best. A tech suit can give you the psychological upper hand by increasing your confidence and making you feel faster.

By making you feel more hydrodynamic and prepared before a big meet, a tech suit can give you the edge you need to outswim your opponents. Choose a tech suit in a unique color or style that expresses your personality to feel as confident as possible when you dive into the water.

Things to Consider When Choosing a Tech Suit

If you want to start taking advantage of all the benefits a tech suit has to offer, it's time to think about what kind of tech suit is right for you. Choosing a tech suit is a big decision, and there are a few key factors to consider when finding the right tech suit for you. Include these three steps in your tech suit decision-making process:

1. Focus on the Fit

When shopping for a new suit, swimmers have a tendency to overly rely on their typical swimsuit size. This approach may work for regular practice suits, but every technical racing suit is going to be sized a bit differently. Instead, prioritize how the suit feels over the actual number on the tag. As swimming suit technology rapidly evolves, the size and fit of different tech suits also changes, so pay more attention to a suit's structure, comfort and materials than the size.

Your comfort and range of motion in the suit is the most important component of finding the right tech suit. If the suit feels too tight in the legs or shoulders, you could be in pain throughout your race. Look for the suit that will help you swim as fast as possible rather than the most brightly colored or in-fashion suit.

2. Evaluate Brand and Style

Before choosing a tech suit, research the latest brands and styles to determine which type of tech suit is best for your swimming techniques and races. Tech suits can be made from a variety of materials that each behave differently in the water. Some fabrics allow for more stretch and flexibility while others concentrate on compression, so think about the way you move and what kind of suit would complement your movements best.

For instance, if your favorite stroke is breaststroke, look for a suit that has seams around the leg muscles that will allow for more stretch. Similarly, if you're a long-distance swimmer, don't get a suit that's designed for short sprints. There are a lot of different brands and styles of tech suits on the market, so make sure you're aware of all your options before deciding which suit to buy.

3. Think About Money Matters

High-quality tech suits are not cheap, but they are a worthwhile investment in your training and swimming success. Along with the hard work you put in at practice, a tech suit is the final step for getting you prepared to race at the highest level possible. Doing the research required to find the best brand and fit for you will make purchasing a technical suit pay off in the long run.

Although it is important to not compromise on quality when it comes to buying your tech suit, keep in mind that the most expensive tech suit is not necessarily the best. Sometimes an older model or less expensive brand can be just as effective as the latest tech suit release. Even if you are on a tighter budget, you can still find a tech suit that will fit your needs.

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How to Know Your Tech Suit Size

While fit is the most important part of purchasing a tech suit, knowing your size can be a helpful starting point. The most reliable strategy for finding your ideal tech suit fit is to choose a brand first and check out that brand's specific sizing guidelines.

After finding your size, be sure to try the suit on and get adjusted to the feel of its compression. Regardless of what the sizing chart says, try on a different size if the suit feels too tight or too loose.

Styles of Tech Suits for Men and Women

There are tech suit style variations for both men and women. Some of the differences come down to personal preference while other differences have more to do with fit and form.

Tech Suit Styles for Men

The main difference when it comes to technical suits for men is length. Most competitive male swimmers opt to wear a jammer-style tech suit, but there are shorter brief-style tech suits available. While shorter men's tech suits may be quicker to put on, longer tech suits provide more compression and water-repellence. The compression effects of a jammer can make men feel like they have a slimmer profile in the water, which can make them more hydrodynamic and faster.

Another main difference in men's tech suits is the waistline. Regular waist tech suits stop just below the top of the hips, whereas high waist tech suits cover all the way up over the hip bone. While a high waist tech suit may provide a bit more core support than a regular waist tech suit, choosing between the two mostly comes down to fit and comfort.

Tech Suit Styles for Women

Women's tech suit styles can vary in leg length as well as back structure. Tech suits for women come in the traditional, high-cut leg style or neck-to-knee coverage. A neck-to-knee tech suit is a popular choice among female swimmers because they provide a larger surface area of water-repelling material and compression technology. However, some female swimmers prefer traditional-style tech suits because they can feel less restrictive and offer a greater range of leg motion.

Women's also come in open back or closed-back styles. Open back tech suits look more like traditional swimming suits, leaving the back uncovered and exposed, whereas closed back tech suits cover the lower portion of the back with material, leaving only the shoulders exposed. Some female swimmers feel more comfortable in the familiar open back swimsuit style, but some favor the added compression that comes with a closed back tech suit.

Regardless of its style of back, a women's tech suit will have flat, wide straps to give the wearer sufficient support and control. Some tech suit straps will have elastic in them to add a bit of flexibility. Make sure you choose a tech suit with straps that are tight enough to keep the suit fitting properly, but not so tight that your movement feels constrained.

Popular Tech Suit Brands

When searching for the best tech suits, here are a few of the most popular brands to consider:

• Speedo: As one of the most famous swimwear brands in the world, Speedo upholds its reputation by producing quality tech suits. Speedo drew the inspiration for its tech suit designs by analyzing how shark skin behaves in the water to reduce drag. With maximum compression and increased flexibility, Speedo tech suits can enhance swimmers' speed, power and comfort.
• FINIS: To make their tech suits the best they can be, FINIS works alongside Olympic swimmers to test and evaluate the performance of its suits. FINIS takes the fit of its tech suits seriously and strives to make its suits lightweight enough to glide through the water while being durable enough to withstand many races. FINIS technical suits each include a single layer of panels on the inner thighs to give swimmers a greater range of motion and additional speed.
• TYR: TYR has always been a swimwear staple, and its tech suits are some of the most advanced on the market. TYR tech suits use hydrophobic material, so they repel water rather than absorb it. This ability to repel water, along with an anatomically-engineered fit and features like turbo woven fabric, help to decrease drag and increase your speed. Thanks to its innovative design, a TYR tech suit maximizes every stroke to get you to the finish line as fast as possible.
• Arena: As the leading brand choice for Olympic swimmers, Arena is a trusted swimwear provider. The tech suit material used by Arena provides enhanced compression and flexibility. By being both hydrophobic and lightweight, an Arena tech suit manages to cut down on drag while being comfortable at the same time.

No matter which swimwear brand you choose, make sure you find a tech suit that is FINA-approved. Because FINA has strict standards regarding the style, material, thickness and surface treatment of tech suits, you can have a high level of confidence in the quality of tech suits that are FINA-approved.

How to Put on a Tech Suit

Because they are designed to be extra tight, putting on a tech suit can be tricky. Here are seven tips to make putting on your tech suit a smooth process:

1. Start dry: Make sure you are completely dry before attempting to put on your tech suit and never wear any other swimsuit under your tech suit. Shaving your legs before putting on the suit will make it easier to slide it over your legs.
2. Flip up the leg grippers: Tech suits have a rubber grip at the bottom of each of the legs to help keep the suit in place. Flip these grippers up to make sliding into the suit easier.
3. Be patient: Sit down to gradually put the suit on one foot at a time. You will need to gently pull the suit up your legs very slowly without pinching it with your fingernails in order to preserve the fabric.
4. Line up the seams: After pulling the suit up evenly over both of your legs, check that all the seams of the suit match up with your body. Fix any seams that may be twisted uncomfortably around your leg.
5. Carefully stretch over the hips: Getting the tech suit over your hips is the most difficult step, especially for females. Be sure the suit is entirely over your knee caps before attempting to pull it above your hips.
6. Lightly stretch the suit over your shoulders: Once the suit is as high above your hips and buttocks as you can get it, begin to gently pull the shoulder straps up until they are properly set in place.
7. Flip the grips: Wait to flip the grips at the end of the legs until you are certain the suit is in the right place because you won't be able to readjust it after you flip them. When you're ready, flip the grips, and you'll be ready to race!

Tips for Maintaining Your Tech Suit

Once you've chosen the perfect tech suit for you, you'll want to take good care of it so it lasts for as many races as possible. From how to wash a tech suit to how to dry it, follow these six tips to keep your tech suit in pristine condition:

1. Don't overwear your tech suit: Because racing suits can start to stretch and degrade rather quickly, you will need to limit the wear and tear you put on your tech suit by not wearing it to practice. Instead of wearing it throughout the season, save your tech suit for big meets, such as the league championship meets scheduled for the end of the season.
2. Protect your suit between races: When wearing your tech suit at a meet, guard it against snags and tears by putting on pants or shorts over it when you're not racing. Additionally, avoid placing any sharp objects near your suit.
3. Remove the suit slowly: When it is time to take your tech suit off, remove it just as slowly and carefully as you put it on. Even if you're upset over a disappointing race, don't take your frustration out on your suit and risk stretching it out.
4. Rinse the suit in cold water: Rinse your tech suit out by taking a cold shower or rinsing with cold water in the sink. If you choose to shower, avoid getting any sort of soap or shampoo on the suit.
5. Don't dry your suit: Don't ever put your tech suit in the dryer. Otherwise, it can sustain permanent damage. You should also avoid using a blow dryer on it or wringing out the suit. Instead, roll the tech suit up in a towel to transport it to your home where you can allow it to air dry.
6. Don't hang up the suit: Although you should always let your tech suit air dry, you should never hang it up to do so. The weight of the suit's fabric on the hanger can cause it to stretch out. Simply lay the suit out on a towel once you get home.

New USA Swimming Tech Suit Restrictions

The final factor to keep in mind when considering a technical suit is age. As of September 1, 2020, 12-and-under swimmers have new restrictions on what types of tech suits they are permitted to wear for competition. Under these new rules, no 12-and-under athlete may wear a technical suit at an approved, sanctioned or observed swim meet.

According to USA Swimming, a technical suit features these components:

• Bonded or taped seams: No matter its material or shape, any swimsuit that has taped or bonded seams is not allowed. Tech suits use taped and bonded seam methods to better fuse seams together and increase compression.
• Woven fabric past the hip: Any swimsuit that has woven material that extends beyond the hip area falls under the tech suit ban. Regardless of what seams it has, a suit that has woven material beneath the hips is illegal.

To comply with USA Swimming regulations, look for a suit with these qualities:

• Limited woven fabric: Suits with woven materials and sewn seams that do not pass lower than the hips are permitted.
• Limited knit fabric: Likewise, suits with knit materials and sewn seams that stay above the knees are permitted.
• Stitched seams: Seams that have been stitched together with thread are compliant with USA Swimming regulations.
• No FINA logo: Suits without the FINA logo are approved for 12-and-under competitions. However, certain suits that have the FINA logo and a check mark next to it are permitted because the check mark indicates that the suit does not meet the definition of a technical suit.

Find the Right Tech Suit for You at Kiefer

If you're looking for a speedy tech suit, check out the wide variety of dependable tech suit brands offered by Kiefer. From Arena to Speedo, Kiefer has top-quality brands to help you perform your best on race day. By selecting from our large inventory of men's and women's technical suits, you can find the best fit for your size, stroke style and budget.

To find a professional-grade racing suit that will make you feel faster than ever, shop tech suits from Kiefer today.

Swimming Dryland Workout

Warm Up:

Take 10 minutes to work through your body head to toes! Stretch it out!

Light Cardio:

3x

30 seconds jumping jacks

30 seconds sky jacks

30 seconds low knee jog

30 second high knee jog

Core:

3x

1:00 scissor kick

1:00 heel touches

1:00 plank

Lower Body:

3x

15 squats

10 right leg squats

10 left leg squats

Upper Body:

3x

10 tricep push ups

1:00 air punches

1:00 tricep pull back with a stretch cord

Cardio:

3x

30 x squat jumps

1:00 high knee

Don’t forget to loosen up and stretch!

Swim Essentials for Beginners

People start swimming for many reasons. It's good exercise, it helps build and tone muscles, it relieves stress, and it's a fun way to pass the time. If you're just starting out, you might be unsure what you need for swimming equipment. Some equipment is designed to keep you safe and comfortable, while others are tools you can use to train your body and improve your swim performance.

No matter what your swimming goals are, here is everything you need to know about swim essentials for beginners:

Goggles

Goggles are an important piece of safety equipment for all swimmers, regardless of experience. Goggles allow you to see clearly when swimming both above and underwater, protect your eyes from UV exposure and help keep your eyes safe in chlorinated pool water, freshwater and saltwater.

Pool chlorine is a safe combination of hypochlorous acid and hypochlorite ions that is not dangerous on its own. When it reacts with dirt, debris and bodily fluids in the pool water, however, it can irritate your eyes and strip away some of the protective layer of film that keeps your cornea safe. When this happens, your eyes become prone to further irritation, like burning and itchy eyes, temporarily blurry vision or exposure to bacteria that can cause conjunctivitis, better known as pink eye. Swimming in seawater is typically easier on your eyes than chlorine, but can still lead to discomfort. "Surfer's eye" is a term coined to describe general eye irritation caused by salt, wind and sun exposure. Goggles are also useful in combatting seawater bacteria.

Goggles can keep your eyes safe from all these threats and more. The most important part of selecting a pair of goggles is making sure they are a good fit:

• The nose piece: Look for goggles that have an adjustable nose piece, or a stationary nose piece that fits securely across your nose. If your nose piece is too wide, your goggles will leak. Nose pieces that are too small can pinch your skin.
• The strap: When you try on your goggles for the first time, do so without attaching the strap. Press them against your eyes and see that the seals rest comfortably against your skin without gapping. Then, attach the strap and adjust it until it keeps the seals pressed against your skin. Avoid over-tightening your strap, or you will cause red lines to form around your eyes.
• The lenses: Choose the color of your goggle lenses based on the place you swim most often. If you swim outdoors, choose a tinted lens to keep the sun out of your eyes. For indoor swimmers, a tinted lens may be too dark to see well underwater. Some lenses are also treated with features like anti-fog or UV protection.

Swim Cap

Swim caps are among the most useful swim essentials because they provide the following benefits:

• Mobility: Swim caps create a smooth, uniform surface for water to move across. This can give you an advantage in speed and mobility.
• Protection: Although swim caps cannot keep your hair completely dry, they do protect your locks from the majority of chlorine or saltwater related dehydration. Caps can also keep your hair in place, so it is not flowing in front of your eyes or into pool drains. If you're swimming in open water, brightly colored swim caps can also boost your visibility and keep your head warm on cold days.
• Security: If you have trouble keeping your goggles secured to your head, consider putting them on over top of your swim cap for additional traction.
• Hygiene: Some pools require swim caps to keep water free of loose hairs and residue from hair care products.

There are several different types of swim caps on the market today, including caps made of silicone, latex, spandex, rubber and neoprene. When choosing a cap, follow these tips:

• Consider the temperature of the water or swim setting. Some caps provide more insulation, while others are designed for ventilation.
• Make sure you can secure all of your hair tightly under your cap to avoid slippage.
• Choose a cap based on what type of swimming you will be doing. If you plan to submerge your head or swim laps, you'll need a more waterproof design. If you are doing mostly above-water exercises or training, something lightweight and well-ventilated should be fine.

Comfortable Swimwear

Whether you wear swimming trunks, boardshorts or a bikini, anyone who has spent time in a pool wearing a poorly fit swimsuit knows how uncomfortable it can be. A swimsuit for beginners should be both comfortable and supportive, but also suited toward your pool-time preferences. If you plan on being very active or are going to swim in rough ocean waves, choose a suit that won't budge easily. Consider investing in a rashguard to go under your swimwear. A rashguard is ideal for anyone who spends a lot of time in the water, particularly if you engage in high-intensity exercise or prolonged laps. These thin, moisture-wicking garments can keep your skin safe from chafing and UV exposure.

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Earplugs

If you are prone to ear infections, have a pre-existing medical condition or just want to keep yourself safe from swimmer's ear, earplugs are a must. Swimmer's ear is an infection of the ear canal that occurs when water becomes trapped inside. Symptoms include pain, itching, redness and difficulty hearing. Though symptoms are minor, they can evolve into a more serious condition over time. The best way to stay safe and avoid injury is to invest in a pair of earplugs that fit both securely and comfortably in your ear. Make sure they are designed for use in water.

Nose Clips

Nose clips are ideal for young swimmers who are still mastering how to hold their breath underwater, or for new swimmers learning how to breathe through their mouth during laps. They can also help block harmful bacteria from entering your body through your nose. Nose clips are usually made out of silicone, making them flexible and durable in the water. They are available both with and without a strap to hold them in place and come in a variety of different colors and designs. When you try a pair of nose clips, make sure they are not pinching you too tightly, but that they are secure enough to stay on your nose when propelling through the water.

Swim Fins

If you're swimming to train, exercise or improve your skills, swim fins are a great place to start. Swimmers looking to strengthen their flutter kicks use swim fins to warm up and strengthen ankle muscles, which can help prevent injury or strain. Take your time when choosing your swim fins — there are many different types available. For example, swim fins designed for scuba diving will not be suitable for swimming in a pool. Swim fins vary in length, and some are designed to target specific areas of swim training, like breaststroke or increasing speed. Once you've chosen the right pair, educate yourself on how to use them safely and efficiently.

Kickboard

Kickboards are another popular, powerful training tool for new swimmers. By holding on to a kickboard, you can focus your attention on your legs and perfect your form, which is crucial when developing a positive swim routine. Kickboards can also keep new swimmers afloat while learning the basics of treading water. You can find kickboards in several different designs and colors, making it easy to choose one that fits your personality and swimming goals.

To use a kickboard, place your hands at the top or sides of the kickboard, or through the holes if applicable. Always keep your arms straight and head still while kicking. Ask a swim instructor or lifeguard for more information about using a kickboard to become a better swimmer.

Hand Paddles

Hand paddles are used to perfect different arm strokes, as they position your hands correctly for optimal gliding. Hand paddles can also improve your agility in the water. Paddles can be flat, ergonomic or targeted toward specific types of strokes. Some have holes, which let you swim faster and provide less resistance than solid paddles, which are better suited for resistance training. The most important factor to consider when choosing a set of hand paddles is how they fit your hand. For the best results — and to avoid potential injury — choose a paddle that is slightly bigger than your hand.

Swim Snorkel

Snorkels are for more than kids and vacationers — they are also on many beginners' must-have swimming items list. Swimming with a snorkel can help you improve in many areas of your swimming routine.

For example, they can help:

• Improve your arm strokes
• Keep your face in the water
• Develop a stronger kick
• Perfect your form in the water
• Prevent muscle injury or strain

The three main types of snorkels are j-tubes, semi-dry snorkels and dry snorkels. To choose the best snorkel for you, take into account whether you plan to use it while submersed or above-water only. If you plan to use your snorkel underwater, make sure you take a few above-water laps first until you are accustomed to breathing through the tube.

Find Your Swim Essentials at Kiefer Aquatics

Kiefer Aquatics is your one-stop shop for all the things you need to swim, train and have fun in the water. Whether you're a beginner or seasoned pro, you'll love our variety of top-quality swim equipment, personal gear, swimwear and more.

Stretches for Swimming Warmup

Regularly stretching your muscles is beneficial. It feels good, and it helps keep you flexible. You have probably heard you should stretch before you go for a run, but did you know you should do the same before you jump in the pool for a swim? Swimming puts less stress on your joints than running and a lot of other on-land exercises, but it is still a physically demanding activity. Pushing your body directly into a hard workout increases the risk of injury, such as tearing of your muscle fibers. Stretching helps warm up your muscles, which increases range of motion. Just seven quick minutes of stretching before you swim help get your body properly warmed up for the laps ahead.

Learn about good stretches for swimmers and how this small addition to your workout can have a significant benefit.

Tips for Stretching and Warming Up

The answer to the question, "Should you stretch before swimming?" is definitely yes, but what is the best approach?

• Warm up your muscles: Stretching is your warmup, right? While this is true, you do not want to force cold muscles into intense stretches. If you are swimming outdoors or in cooler weather, you might find yourself feeling chilly before you start to work out. Take the time to warm your body up with a quick walk or even by running in place for a couple of minutes. Your walk from the changing room to the water might be enough to get your muscles warm. However you warm up, know it is a crucial part of maximizing the benefits of stretching. Stretching warm muscles will more likely improve your flexibility.

• Stretch in and out of the water: You can do your stretching routine both on dry land and in the water. Start outside the pool with some basic stretches, priming your muscles for your workout. When you are ready, hop in the water and continue stretching in the water. You can use the side of the pool to help you with various stretching exercises. Doing this gives you time to get your body used to the water temperature. When you have gone through your dry land and water stretches, you will have primed your body for the laps you plan to swim.

• Take your time: Stretching does not have to eat up a bunch of your time in the water, but don't rush through those few minutes you do spend stretching. Take your time to stretch each of your muscle groups, and allow yourself approximately a minute for each stretching exercise. Stretches can be either static, or held in one place, or dynamic, or moving through a range of motion. Either way, allow yourself time to feel the stretch and to work through any particularly tight spots. The stretch may cause you to feel tension, but it should not be painful. If it starts to hurt, listen to your body and ease back on the stretch.

Benefits of Stretching Before Swimming

Warmup exercises before swimming may seem unnecessary, but they do a lot for your body and your workout.

• Avoid tight muscles: Cardio and strength training can cause your muscles to tighten. After an intense swim workout, you might feel stiff and sore the next day. You can reduce this unpleasant feeling with your swimming warmup. Take the time to stretch each major group of muscles, and you will likely find your post-workout soreness isn't as bad.

• Prevent injuries: Tight and cold muscles are not as flexible as stretched and warmed-up muscles. If you hop in the pool and dive right into your workout, your muscles will do their best for you, but they could run into trouble. Without those swimming stretches, your tight muscles are more likely to cramp up or tear. Areas at risk of injury include your rotator cuff muscles, your neck muscles and your back muscles. Focusing on stretching those areas during your swimming warmup exercises can reduce the chances of straining or even tearing those muscles.

• Improve performance: Your swimming warmup will help prepare your body to give the best performance possible. Stretching increases blood flow to your muscles and helps increase the oxygen flowing through your body. These physical changes prime your muscles for hard work and help improve your reaction time in the water.

The time spent stretching can also get you in the best possible headspace. Work on clearing your mind and concentrate on the movement of your body. You might find this helps improve your focus and reduce any anxiety you feel before starting your workout in earnest.

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Stretching Exercises for Swimmers

Different stretches before swimming target different muscle groups. Here are stretches for different parts of the body that can become a beneficial part of your swimming workout routine.

Arms

Your arms do some of the hardest work while you swim, especially during freestyle. Effectively stretch out your arm muscles with these warmup stretches.

• Arm raises: Arm raises are a simple, but effective, stretch. While you are standing with your legs hip-distance apart, place your arms at your side. Raise both arms outward and then upward in sync. Continue to raise them until your fingertips meet above your head. Do not rush the movement. Another variation of arm raises involves moving your arms in opposite directions. While standing, raise one arm directly forward and upward while the opposite arm stretches upward and behind you. Stretch your arms until they form one smooth line. Switch arms and repeat the same stretch.

• Elbow pull: Elbow pulls help stretch your tricep muscles, as well as the muscles in your shoulders. While standing up, raise one elbow upward until it is level with your head. With your opposite arm, take hold of your elbow and gently pull backward and inward. You should feel the stretch along the back of your arm, around your armpit and in your shoulder. Make sure you do each side the same number of times to stay balanced.

Shoulders

Shoulder muscle injuries are common in swimmers. If you ever watch someone swim butterfly or breaststroke, you can see just how much work those muscles do. Try these shoulder stretches before you swim.

• Shoulder rotation: There are a couple of different ways to rotate your shoulders in their sockets. First, you can do a straight-arm swing. Stand with one foot forward and the other back, about shoulder-distance apart. Lean forward and rest one elbow on your knee. Swing the opposite arm upward and complete a full circle. Switch your footing and repeat a few reps of the same stretch with the other arm. You can also rotate your shoulders by using a goalpost position. Raise each of your arms upward and hold them at 90 degrees, so they look like goalposts. Keep your elbows in line with your shoulders while you raise and lower your forearms, rotating your shoulders in their sockets.

• Crossbody stretch: You likely already know the crossbody stretch. You will see runners and other athletes use it during their warmups. While standing on dry land or in the water, take one arm and shoulder height and stretch it across your body. You can use your opposite arm to pull further across your chest. You will feel the stretch in your deltoids and biceps. Like many stretches, this one will work more than one muscle group. You may feel the primary stretch in your shoulder, but this exercise also benefits your chest muscles. Make sure you do this stretch on both sides of your body.

Chest

It can be difficult to access and stretch our chest muscles, although they often feel tight. Use these stretches to warm up your chest muscles before diving into the water.

• Wall press: As you might have guessed by the name, you will need a wall for this stretch. Stand facing the wall and place one palm flat on the surface while keeping your arm straight. Next, slowly rotate your entire torso away from the wall. You should feel a stretch across your chest muscles and your shoulder. Rotate back and forth a few times. Switch to the other arm and repeat the stretch.

• Pectoral stretch: You probably don't want to be lugging a bunch of equipment with you to the pool just to help you complete a couple of warmup stretches. Luckily, all you need for this stretch is your towel. Stand with your legs hip-distance apart while you hold your towel with both hands behind your back. Keep pulling your shoulder muscles down your back as you gently raise the towel upward behind you. You should feel a stretch across the front of your chest. You can hold the stretch for a few seconds and then relax your arms. Repeat this stretch a few times.

Hips

Our hip muscles can become tight throughout a normal day. Warm up this muscle group with the following exercises.

• Hip flexor stretch: Your hip flexors are the muscles that allow you to move at the hip joint. Sitting all day long and rigorous exercise can lead to tight hip flexors, which in turn makes it more difficult to maintain a smooth swimming stroke. You can help loosen up those muscles with a type of leg lunge. Bend one leg and stretch the other straight behind you. You can use your hands on either side of your body to maintain balance. Keep your chest straight instead of bending over that top leg. Repeat this stretch on the other side of your body.

• Figure four stretch: Borrowing a stretch from the yoga playbook can be beneficial for swimmers. For this stretch, you will need to lie flat on your back. Bend both knees and place your feet flat on the floor. Take one leg and rest your ankle on the thigh of the opposite leg. You can gently push down on the top leg to deepen the stretch, or you can place your arms out wide on the ground in a T-shape. This stretch gets deep into your hip muscles, so it can feel intense. Do not push your body to the point that your muscles hurt.

Legs

Your legs are a key group of muscles that propel you through the water. Stretch out your legs with these exercises.

• Head-to-knee stretch: You can do this stretch on dry land or in the water. If you want to try this out before hopping in the pool, sit down and place your legs straight out in front of you. Bend one leg inward, resting the foot on the inner thigh of the opposite leg. Bend forward, while keeping your leg straight, and try to put your forehead on your knee. If you can't stretch that far, that is fine. Stretch as much as you are comfortable. In the pool, you can do this stretch by placing one foot on the side of the pool — if the height allows — and stretching your forehead toward your knee. This movement helps stretch muscles in your thigh.
• Hamstring stretch: Tight hamstrings, the muscles located along the back of your thighs, are a common complaint among athletes. One way to stretch your hamstrings is to lie on the floor in a supine position with both knees bent and your feet flat on the floor. Raise one leg upward, with the knee still bent, so you can grab behind your thigh with both hands. Pull your knee toward your chest and gently straighten your leg until you feel a stretch along the back of your leg. Do not worry about getting your leg completely straight — instead, focus on the stretch. Repeat the exercise on the other side.

Full Body

A full-body stretch can feel good during any part of your day. Add these full-body stretches into your swimming warmup.

• Side stretch: Stand up straight with your feet together. Raise your arms above your hand and clasp your fingers together, keeping only your index fingers straight. Keep your shoulder muscles pulled down your back and away from your ears. Slowly bend to one side while continuing to look straight ahead. Hold the position for a few seconds, then switch sides. You should feel a strong stretch running from your fingertips down through your ribcage and hip.

• Morning stretch: This stretch might be the simplest one you can do, and one of the most satisfying. While you are flat on your back, raise your arms straight up by your ears and keep your legs straight. Stretch your arms and legs in opposite directions, feeling the stretch through the entire length of your body. Imagine you are just waking up in bed and stretching your arms and legs before starting your day. This stretch feels good and engages multiple muscle groups.

Gearing up for Your Workout

Once you are all warmed up, you will want to concentrate fully on your workout. And, getting the most of your exercise means having the right equipment. Shop Kiefer for swimsuits, goggles, kickboards and everything else you need for a satisfying swim workout. With the proper warmup and the right gear, you will have your workout perfected in no time.

Rules for Competitive Swimming

As a competitive swimmer, you know referees will watch you closely as you propel yourself through the water to make sure you are swimming by the rules. You spend hours practicing and perfecting your form every week. While endurance and form are crucial to your performance, you should also understand the latest rules to make sure your practice is taking you in the right direction.

Basic Rules of Competitive Swimming

An organization called USA Swimming determines the rules and regulations of competitive swimming in the United States. The organization known as FINA sets the rules for international swimming competitions. Here are some of the basic swimming rules you should understand to help you practice and compete properly to avoid disqualification.

1. Starts

The referee begins by signaling competing swimmers with several short whistles. This lets them know it is time to begin the race. Swimmers will remove all clothing except their legal swimwear at this point. The referee then gives a long sound from their whistle to command swimmers to assume their starting positions. This can either be the starting platform, the deck or the water, depending on the race. Once all officials and swimmers are ready for action, the referee signals to the starter with an outstretched hand. This gives the starter control over the swimmers. The starter will tell all swimmers to take their marks, and they will assume their forward-start positions. Specific rules for forward-start positions include:

• Swimmers starting outside the water must have at least one foot on the front of the starting platform or deck.
• Swimmers already in the water must continuously contact the starting platform or wall with one hand.

Once all swimmers are in their starting positions, the starter gives the signal, and the race begins. If a swimmer doesn't immediately take their mark, the starter will command the swimmers to "stand up." Swimmers can disengage their starting position until they are once again told to take their marks.

2. False Starts

False starts usually result in a swimmer's disqualification. The following are instances of false starts:

• A swimmer starts the race before the signal. Referees can call this before the signal is given or after the race has concluded.
• A swimmer declares to the referee that they will not race. This is considered a false start.

Starting upon hearing "stand up" does not result in disqualification. The swimmer can still legally compete in this situation.

3. Disqualifications

As a competitive swimmer, you compete for the first-place prize. Disqualifications remove any chance at achieving that goal for a given race. Here are acts you should avoid so you can compete legally and strive for the gold:

• Committing a false start
• Behaving in an unsportsmanlike or unsafe way
• Grabbing or physically hindering another swimmer
• Entering a pool before another race has been completed
• Dipping your goggles in the pool before a race
• Finishing the race in a different lane than you started
• Grabbing lane dividers
• Standing on the bottom of the pool, except during freestyle races

Now that you understand the basic rules of swimming competition, you can explore some of the rules for the types of swimming you might compete in. Shop Suits & Swim Gear

Rules for Freestyle

Freestyle rules and regulations are the most flexible of the different swimming styles. Swimmers can use any type of stroke. Competitors will swim face-down and use side breathing techniques. Freestyle races begin with a forward-facing dive from a starting block or the side of a pool. The only rules freestyle swimmers must account for are the following:

• Freestyle swimmers may not push off the bottom of the pool.
• Freestyle swimmers' bodies must break the water's surface throughout the race.
• Freestyle swimmers' heads must break the surface within 15 meters after a turn.
• Freestyle swimmers must touch the far wall with any part of their body.
• Freestyle swimmers must finish by touching the wall with one hand.

Rules for Breaststroke

The breaststroke begins with a forward start. Swimmers will swim with their bodies on their breasts for the duration of the race, except during turns after a wall touch. Then, they can make any type of turn they want. The breaststroke is reminiscent of a frog swimming through the water and consists of the following:

1. Stroke: Arm movements must occur simultaneously and stay horizontal. Swimmers push their hands forward from the breast and must not pull them past the hip line. A swimmer's head must break the water for every stroke.
2. Kick: Swimmers can perform a single butterfly kick at the start and after each turn. Otherwise, both legs must kick simultaneously and on the same horizontal plane. Feet must turn outwards during propulsion.
3. Finish: Both hands must touch simultaneously at any position under or above the water.

Rules for Backstroke

The backstroke is unique as swimmers start in the water with their backs turned to the direction they will be swimming. Their hands must grip the edge of their launching point, and after pushing off, they must remain on their backs for the entirety of the race. Backstroke rules and regulations are lenient, with some swimmers calling the backstroke the "upside-down freestyle." Swimmers use alternating strokes and kicks throughout the race as long as part of the body consistently breaks the water's surface. They must stay on their back for the entirety of the race to avoid disqualification. Some turns allow the shoulders to move vertically, but once the turn is complete, they must resume their position. To finish, swimmers must touch the wall while still on their backs.

Rules for Butterfly

The butterfly begins with a forward-facing dive. In addition to any kind of turn, the swimmer will perform the following:

1. Stroke: Swimmers must bring their arms forward over the water and pull them back under the water simultaneously. The head should consistently break the water's surface for breaths. Shoulders should be at or past the vertical position toward the breast.
2. Kick: Using a dolphin kick, feet and legs must move simultaneously in an up and down motion.
3. Finish: The swimmer must make the touch with both hands simultaneously at any position under or above the water.

Rules for Medley

Medleys or individual medleys are races in which swimmers use each type of stroke for one-fourth of the total distance of the race. Swimmers must abide by the specific rules for each type of stroke during that portion of the race. For instance, if a swimmer obeys the rules for freestyle, breaststroke and butterfly during those portions of the race, but turns from their back during the backstroke, they will be disqualified. Medley races demand the following:

• Swimmers must start with a front-facing dive.
• Swimmers must use the different strokes in this order: butterfly, backstroke, breaststroke then freestyle.

Rules for Relays

Relays involve four swimmers competing as a team. In a freestyle relay, all swimmers will swim however they choose. In a medley relay, each swimmer will swim their section of the race using the proper form for that portion. Freestyle relays begin with a forward-facing dive. Medley relays begin in the backstroke position and proceed in the following order: backstroke, breaststroke, butterfly then freestyle. Swimmers must wait to launch until their teammate touches the wall.

Get Ready for Your Next Race With Kiefer Aquatics

At Kiefer, customer satisfaction is our top priority. We offer swimwear for women as well as for male swimmers. We also offer a range of gear to help you prepare for and excel in your next competition. With our low price guarantee and no-hassle returns, we're sure you'll have a satisfactory online shopping experience. Browse our products today, or contact us for more information about items for your next swimming competition.

Perfect Your Race Day Routine

Competitive swimmers put in hours training in and out of the pool, all in preparation for race day. Whether you are aiming to best your own time or you want to win that medal, race days are both exciting and nerve-wracking. You want all of that hard work to pay off. Before you dive off of the blocks, though, take the time to figure out what race day routine works for you. Here are a few tips for crafting the best race day routines for swimmers.

Why Race Day Routines Are Important

Athletes can have superstitious routines they feel help give them an edge in competitions, or maybe they feel they have a lucky piece of swim training equipment. Superstitions probably won't hurt your race performance, but race day routines for swimmers are about more than feeling lucky. Effective routines are based on careful preparation that gets your body and mind ready for intense competition. No matter how much time you have spent training before a race day, you will probably still feel nervous. Even professional athletes experience nerves before a big race. That adrenaline can help fuel your performance, but it can also scatter your focus and negatively affect your abilities. Finding the right routine helps ensure you can properly channel that jittery energy. When you find your routine, you can carefully trace the steps you have taken to prepare yourself physically. This mental evaluation can help calm your nerves, leaving you with both energy and reassurance that you have done everything you can to perform at your peak. The best race day routine for swimmers is about putting in the work to prepare yourself physically, taking care of your body before pushing it to the limit and boosting your confidence.

What to Do Before the Big Swim Meet

The work it takes to put together effective pre-swim-meet routines starts with habits you form before the big day. When you know you are gearing up for a big race, try to incorporate these tips and activities into your schedule:

1. Focus on Your Training

How much work you put into your training is the biggest deciding factor when it comes to your performance on race day. You are not going to gain much improvement in form and time with last-minute cramming. When you know you are working toward a big race, schedule your practice times appropriately. You need to be getting into the pool on a regular basis. Talk to your coach about different drills you can focus on during your training sessions and ask for feedback. Set goals for yourself and revise those goals when you beat them. It might not seem like a big deal to skip a practice session or to put in minimal effort during a workout, but that lack of effort does add up. Find ways to keep yourself motivated between races. All of that effort will be worth it when you step up to the starting blocks on the big day. You can feel confident that all of the training made your body as physically prepared as possible.

2. Get Enough Sleep

Competitive swimmers have to juggle all of those long training hours with the other responsibilities — school, work, socializing, etc. — in their lives. That often means sleep gets put on the back burner. After all, you need to get up early to get back in the pool. If you want to see an improvement in your time, however, sleep deprivation is not going to help. One study found that 17 to 19 hours of sleep deprivation can translate into reaction times that are 50 percent slower. As any competitive swimmer knows, shaving even milliseconds off of your race time can mean the difference between first and second place. How much is enough sleep? Swimmers put in long hours of hard training. Your body needs to recover from that. The average adult needs seven to nine hours of sleep per night. At the peak of intense training periods, swimmers can need as much as 10 or more hours of sleep per night. If you know you have a big meet coming up, sleeping for 12 hours the night before a big meet — but not getting enough sleep the other nights — won't cause much of a change in your race time. If you want sleep to make a difference, you will need to make it a regular part of your schedule. Commit to extending your sleep schedule during the intense training leading up to a competitive meet.

3. Double Check Your Gear

Always check your swim gear the night before the big meet. Make it a part of your routine to check your goggles, your swimsuit and your swim cap. Is each piece of equipment in top condition? The last thing you want to happen is to have your goggles leak or fog up as soon as you dive into the water for a big race. Even worse, you do not want the strap on your goggles to be loose or worn. Try on your goggles. Check the fit. If possible, test them out in the pool well before the race. Competitive swimmers often set aside different suits for practice days and race days — many swimmers swear by tech suits for race day. If you have not tried on your race day suit in a while, put it on before the race. Check that the suit still fits. Make sure it does not have any small tears, which could create more drag in the water. Check your swim cap for any small tears as well. If possible, have backup gear so you do not find yourself scrambling the night or morning before a race to replace your suit, goggles or swim cap. Shop Swim Gear

4. Eat a Healthy Meal

Eating healthy is good advice for anyone, particularly athletes who have grueling training schedules. All race day routines for swimmers should include a healthy meal. You might feel too nervous to eat before a competition, but aiming to eat a meal about four hours before a race is a helpful way to ensure your body has the energy it needs. Try for foods with complex carbs, like oatmeal or whole grain bread, and avoid those with a lot of sugar. If you find yourself looking for snacks between races, try small portions of fruits, nuts or yogurt.

Tips for a Successful Race Day

After all of those hours training in the pool and all of the work you put into your sleep and meal schedules, race day finally arrives. Here are a few tips to keep you focused and ready before you take off from the blocks:

1. Arrive Early

After all of the long hours of preparation, feeling rushed the day of the race is the last thing you want. If you are running late, you are more likely to forget something you need. Plus, you will be worrying about being late and feel less focused as a result. Wake up with plenty of time to have a solid meal that will help fuel your performance. Check your gear one last time. Gather everything you need for the day, and head to the pool. Once you are there, you can take your time suiting up and going through the rest of your race day routine.

2. Warm up in the Water and on Land

You have done all of your training ahead of the race, but your body still needs to warm up before the competition. A good warm-up ensures your muscles are ready to perform during the race. Your core temperature rises, and oxygen delivery to your muscles increases. If possible, you'll want to warm up in the pool, but do not push yourself too hard. You just want to prime your muscles, not exhaust them. You don't necessarily need to add anything special to your warm-up. Do what works for you. A study found that 44 percent of swimmers who did a typical pre-race warm-up performed best. The same study found 19 percent of swimmers performed better after a 50-yard warm up done at 40 percent intensity. A little over a third of swimmers (37 percent) did best after no warm-up at all. Keep in mind that the positive effects of your warm-up will only last so long. If there is a big gap between your warm-up and your actual race, you will lose the benefits. If you know there is going to be a long stretch of time between your pool warm-up and your race start, there are a few things you can do on land to stay primed. Keep your core body temperature up by wearing warm clothing while you wait for your start time. While you are dressed, do a dry-land warmup what will mimic your movements in the water. Another study found that swimmers who wore warm clothing and did a dry-land warm-up swam nearly a second faster.

3. Practice Visualization

It might be tempting to distract yourself with thoughts about anything but your big race, but visualizing your race can actually improve your performance. Just ask Michael Phelps. He has often talked about visualization as a big part of his routine. Visualization can be a simple but powerful part of your race-day routine. All you need to do is imagine yourself swimming and achieving your desired goal. When you visualize yourself swimming, focus on a positive outcome. You can also imagine taking any obstacles in stride and overcoming them. By imagining this over and over again, your brain will start to believe you have swum the race many times before you even dive off of the blocks. Remember, visualization is like any other skill. You need to practice. Close your eyes. Add all of the details you can think of for race day. If your mind wanders, that is perfectly normal. Just try again. Practice this before every race, and it will become a positive part of your routine.

4. Check out the Pool Ahead of Time

Last minute surprises can throw anyone off. Do your best to limit those unexpected events. If possible, check out the pool before the day of your race. How many lanes are there? What do the blocks look like? Where are the spectators' stands? Knowing these details can help you feel as prepared as possible. If you can't see or swim in the pool before the day of the race, arrive early so you can get a feel for the place where you will be competing. You can also try to look up pictures and details online. When you have all of this information, you can reduce some of the inevitable nerves that come with race day. Reassure yourself you have done your research, and you have put in the training hours. You are ready for the race.

5. Avoid Major Changes in Your Swimming Technique

Technique plays a huge role in a swimmer's performance. You might be tempted by a technique you have never tried before. It could give you a competitive edge for the race, right? That seems logical, but last-minute changes to your technique can actually hurt your performance. You have spent hours training and honing your technique to as close to perfection as possible. Your coach has guided you every step of the way. Your muscles are finely tuned to perform that technique smoothly throughout the entire race. If you introduce something new without the benefit of long hours of practice, your muscles might get confused. You could experience unexpected glitches in the middle of the race. If you are intrigued by a new idea, save it for practice.

6. Try to Relax

Anyone who participates in competitive sports knows how much adrenaline gets pumping the day before a big game or race. Trying to relax is easier said than done, but it is good advice. Of course, you take race day seriously. You have dedicated hours of your time and put your body through a lot of hard work. You have goals to meet, and you want to win the race. Even so, you should not lose sight of the bigger picture. You should enjoy yourself on race day. Even if you do not take first place, a race is the culmination of your hard work, so take a deep breath and try to relax. You have a solid pre-race routine, and you will swim your best. If you do not do as well as you wanted, you have time to prepare for the next race.

Get the Right Swimming Gear at Kiefer

Having the right gear is a big part of feeling ready for race day. If you are looking for a new suit or just the right pair of goggles, browse the huge selection at Kiefer. Armed with your swim race routine and your swim gear, you will feel ready to launch off of the blocks and into the water to get your best time yet.